Daily WOD

Mon, Jun 23 2025

Most Recent Benchmark:
ANNIE on Mar 17, 2026 (2 days ago)
250623 METCON250623 POST-WOD SKILL250623 AT-HOME WOD250623 OPTIONAL STRENGTH250623 OPTIONAL SKILL

250623 METCON


(Time, Sc, Fnd)
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Rx2: Pull-ups
– 8 shuttle runs between rounds.

Rx3: 20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.

Intended Stimulus:
-10:00-15:00; closer to 8:00 for advanced athletes.
-First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+.
-Shuttle runs in under 1:30; continuous movement.


1st9:04 RxNidia Mon, Jun 23, 2025
2nd10:00 RxEmily S Mon, Jun 23, 2025
3rd15:10 RxErika R Mon, Jun 23, 2025
1st7:43 RxJeremy Mon, Jun 23, 2025
2nd10:31 RxJustin U Mon, Jun 23, 2025
3rd11:03 RxThomas B Mon, Jun 23, 2025

Jeremy7:43 Rx
Nidia9:04 Rx
Emily S10:00 Rx
Justin U10:31 Rx
Thomas B11:03 Rx
Mike11:04 Rx
Thomas C12:30 Rx
15 cal echo bike
Erika R15:10 Rx
John R10:28 Sc
Chad10:30 Sc
Evan B10:47 Sc
10 shuttle runs
Robbie10:54 Sc
10 shuttle runs
Andrew11:00 Sc
Lindsey C11:44 Sc
10 shuttles
Cecy11:48 Sc
Christine12:26 Sc
10 shuttle runs
Dale12:31? Sc
8 runs
McKenzie12:40 Sc
10 shuttle runs
Jason12:51 Sc
Steven W13:00 Sc
Blake P13:41 Sc
Cooper T14:12 Sc
10 shuttle runs
Alex D5:58 Fnd
Alice7:00 Fnd
Elizabeth7:09 Fnd
C2b jumping pull-up 25-20-15-10-5 /6 shuttle
Aniki8:00 Fnd
Connie8:00 Fnd
Ring rows
Megan S8:08 Fnd
Banded pull-ups
Alicia8:08 Fnd
Susan8:15 Fnd
Laura B8:25 Fnd
Harley8:29 Fnd
Rx3 reps but pull ups
Pam8:35 Fnd
Debra9:29 Fnd
Jpu
Adam10:12 Fnd
RX reps. Jumping PU
Jeanne10:13 Fnd
Jpu
Trey W10:38 Fnd
10 shuttle runs
Carlie11:00 Fnd
15-15-15-10-5 PullUps, 8 SR
Katie E11:21 Fnd
15-15-15-10-5 pull-ups/ 8SR
Deanna11:55 Fnd
10 shuttle runs
Julia F12:20 Fnd
Some jumping (ripped 😬), 10 shuttle runs
Breanna12:35 Fnd
8 shuttle runs
Ron13:06 Fnd
10 shuttles
770-608-4635
101 Ethan Allen Drive
Dahlonega, Georgia 30533 (view larger map)

5.0

98 reviews

melinda f


2 weeks ago

I started last July not knowing exactly what to expect — and now I can’t imagine my routine without it. CrossFit has pushed me outside my comfort zone in the best possible way. The coaches truly care and create an environment that is both su

Megan McCarthy


2 weeks ago

CrossFit Dahlonega has been the best workout place for me for the past three years. All the members are welcoming and encouraging through every stage. I couldn’t imagine a better place to workout!

Dale Auten


a year ago

I have been a member of CFD for several years, As I grow older, my fitness needs are changing and the Staff, owners, and other members all provide encouragement and inspiration to keep pursuing my fitness goals. If you think you can't do CrossF

Cayla Brantley


2 weeks ago

CFD is a CrossFit gym full of folks that make you feel right at home. I’m a relatively new member, but it feels like I’ve been a member for years with how welcoming everyone is! Tough workouts are easier when you’ve got good folks suffering

Lyndsie Williams


2 weeks ago

There is nothing like the Crossfit Community you will find here at CFD! Strong friendships and the kind of support that will help you break into new fitness levels you've never dreamed possible!